First things first. Go through your fridge and pantry and ditch all of the fattening and unhealthy triggers such as chips and sugary or salty snacks, cookies, ice cream, candy (except small portions of dark chocolate) crackers with refined flours and excess sodium (pretty much any cracker that is not listed as 100% whole grain), cheese or modified cheese products and any kinds of highly processed meat products like beef jerky, bologna, salami, pastrami and the like. Replace the meats with non-nitrate containing sliced turkey or chicken.
Forget about cheese for a long, long time (I have yet to find a non-fat or vegetarian cheese substitute that was worth the time and price to eat it, even though I am a vegetarian) Ditch any breads that do not list 100% whole grain as the first ingredient. And never, ever, ever drink soda. Not even the diet kind. There’s plenty of problems associated with even diet soda. Just don’t go there. It’s a gateway temptation to other bad things.
You can enjoy your sliced raw veggies (carrots, zucchini, red or yellow bell pepper, celery, radish, cucumber, celery, jicama, turnip, broccoli cauliflower etc.) with Non-fat Yogurt Onion Dip
Eat a small handful (a quarter of a cup or less) of un-salted roasted nuts or seeds such as peanuts, cashews, walnluts, pecans, pisatachios, hazelnuts, sunflower seeds, or pumpkin seeds.
Dole out your snacks into pre-measured containers of grape tomatoes, grapes, berries, fresh pineapple chunks, watermelon, sliced citrus fruit. When the urge hits you, grab one of your pre-measured containers.
Make half or quarter sized sandwiches that are heavy on the lettuce, tomatoes and cucumbers. Use lower fat, non-nitrate turkey or chicken and use mustard or horseradish as a condiment instead of mayo. Or use non-cholesterol Vegenaise as a tasty substitute. Always use whole grain bread for sammies.
Ween yourself off of sugary and caffeinated drinks. Start learning to love (as I did as a small child) de-caffeinated, unsweetened fresh iced tea.
Instead of chips, try some dried soy beans like These or freeze dried fruits like these Dried Strawberries
One of my favorite snacks is raw, fresh English Peas in the Pod
Learn to appreciate the wondeful taste of air-popped popcorn without any gloppy butter or salt toppings. Learn to appreciate the real flavors of foods.
Enjoy the occasional baked potato with only Trader Joe’s Spicy Fat Free Black Bean Dip or some home made Pico De Gallo Salsa (this one has the delicious addition of pineapple tidbits).
Make some Roasted Spiced Chickpeas
Make a small-sized bean burrito with non-fat refried beans, homemade salsa and shredded lettuce on a whole wheat tortilla.
Eat a half a cup or less of White Bean Hummus with raw veggies, or a small amount of whole wheat pita chips.
Enjoy a small bowl of a super-healthy nutrient dense and tasty salad like Raw Kale Salad With Root Vegetables or Cilantro Lime Quinoa
In other words, make your meals vegetable-centric and whole-food centric and cut out all of the sugar/salt/preservatives that you can. Eat small and sensible sized snacks. Prep your snacks in to small individual sized servings beforehand instead of waiting until you are hungry and desperate. Learn to enjoy and embrace healthy, delicious foods that you may have never tried, or avoided because you were unfamiliar with them.
Make a meal plan, including snacks, for yourself ahead of time. That way you don’t even need to think about it after the plan (and the foods) have been prepared and scheduled. You just grab and go. If you don’t already have these items, go this weekend to the store and select some small sized tupperware (or other fridge to microwave containers) as well as some small sized zip lock bags.
When you shop, wash and cut your veggie right away and put them into individual sized containers for easy access. Put a white board on your fridge and write down exactly what you plan to eat for the day (including snacks), and stick to your schedule.
Good luck, and if you need more help, don’t hesitate to ask : )